Don’t know if I’m feeling beastly but I’m pretty buggered after today. haven’t done Isometrics before, they were a little more trying than I imagined. Jump squats i hadn’t done since playing volley ball at uni a long time ago, they screwed me up and spat me out.
Today,
A1. Deadlift Isometric hold.
Had pins set about 60% of the way up
6 sets @ 50%1RM (100kg) for a 9-10sec hold pulling as hard as possible, well 90%+ anyway (as I hadn’t done them before didn’t want to dump my spleen on the ground or anything.)
A2. Power Clean from hang
6 sets of 8 @30%1RM (35kg) even these were pretty hard for the 6th set.
B1. Back Squat Isometric Hold
Had pins set about 10 inches below the top
6 sets @ 50%1RM (80kg) for a 9-10sec hold pushing as hard as possible. Certainly had the legs a quivering.
B2. Jump Squats
5 sets of 8 @20%1RM (30kg)
These sucked ass. only did 5 sets as I was sick of looking like a dick doing them, plus I was buggered.
C1. Bench Press Isometric hold
6 sets @ 50%1RM (70kg) for a 9-10sec hold pushing as hard as possible. These wern’t too bad except for the good natured soul who thought I couldn’t get 70kg back onto the pins and scared the crap out of me when trying to “spot” me back up.
C2. Speed Bench press
5 sets of 8 @20%1RM (30kg). No problem with these.
That was it for the day, interesting because it was so different to what I normally do.
That is definitely a different type of workout. If nothing else it should improve your stamina. Haven’t tried isometrics in many years. Looking forward to seeing how this goes.
[quote]hel320 wrote:
That is definitely a different type of workout. If nothing else it should improve your stamina. Haven’t tried isometrics in many years. Looking forward to seeing how this goes.[/quote]
Different is right. I was blowing pretty hard after the jump squats, and the hang cleans were doing a number on me as well.
Definately feeling the iso squats in my legs today. Out of the Isometrics they were probably the exercise I felt most confident in “pushing” as hard as I could, that I was quivering made me pretty sure I was at 100%. The deads and bench I was leaving a bit in the tank.
Nice bit of DOMS in the legs today, two days training in a row is something different for me also. After training yesterday and today have been eating all in sight so that is fun anyway.
An interesting combination of iso stuff and dynamic stuff. I am guessing your body didn’t know what to do, especially since you were doing supersets with the two methods. Holds followed by jumps is tough…
Back to it today. More “standard” type of a workout
Today,
Weighted Chin-ups
max sets of 3 reps in 20 minutes @ 80%of 1RM
12 sets of 3 @ BW(99kg)+10kg
Deadlift
max sets of 3 reps in 20 minutes @ 80%of 1RM
9 sets of 3 @ 150kg
Proably should have used a bit more weight, like 160kg, but I just didn’t think my grip would handle 8-10 sets at that weight. Was nearly gone after 9 @ 150kg anyway. Something to work on.
Barbell Bench
max sets of 3 reps in 20 minutes @ 80%of 1RM
10 sets of 3 @ 100kg
had originally planned to use more weight on the bench but after the deads I was pretty fatigued. Think I got the weight right in the end anyway. Good session. Very hungry now.
Just a note to say those deads/chins/bench yesterday certainly did a job on me. Upper traps and lats are very sore today. Feel like someone worked on me with a baseball bat:)
Hoping i feel okay tomorrow as I’m playing in a golf tournament. Might go run myself a nice bath and have a soak. have a good weekend.
[quote]Burnesy wrote:
Just a note to say those deads/chins/bench yesterday certainly did a job on me. Upper traps and lats are very sore today. Feel like someone worked on me with a baseball bat:)
Hoping i feel okay tomorrow as I’m playing in a golf tournament. Might go run myself a nice bath and have a soak. have a good weekend.
Burnesy[/quote]
Probably too late but …
How about a soak and then beg a massage from the wife?
[quote]soldog wrote:
Burnesy wrote:
Just a note to say those deads/chins/bench yesterday certainly did a job on me. Upper traps and lats are very sore today. Feel like someone worked on me with a baseball bat:)
Hoping i feel okay tomorrow as I’m playing in a golf tournament. Might go run myself a nice bath and have a soak. have a good weekend.
Burnesy
Probably too late but …
How about a soak and then beg a massage from the wife?
Have a great tournament![/quote]
I managed to cajole a back rub, helped a bit anyway. Didn’t help my golf, a forgetable round was had.
Couldn’t get into the gym yesterday (sat) too many things on. So off to teh gym on a Sunday for the first time in a long time, and after today’s session I feel like I need another day of rest.
Today
A1. Partial Supra maximal Bench
2inch lift off and 10sec hold
5 sets of singles @ 140kg
A2. Eccentric Lowering bench
take 5-7 secs to lower then explode up (as much as possible anyway)
5 sets of 3 reps @ 90kg
I reckon these were harder than the supra maxes
B. Partial Deadlift
Probably lifted from 8 inches below top. 5-7 secs to lower
1x220kg (too heavy for my grip, probably only held for 3-4 secs)
1x200kg
1x200kg
1x180kg
1x180kg
1x180kg
1x180kg
Couple of things here. Had a shit bar with hardly any knurling left so was very hard too grip, plus my grip sucked anyway so two things use a different bar next time and work on grip strength.
C2. Negative weighted chins
5 sets of 3 taking 7-10 seconds to lower
3 xBW(99kg)+30KG
3x BW+20Kg
3xBW+20Kg
3xBW+20KG
3XBW+10KG
grip was struggling big time toward the end of these
D. Bench Press
1x50 @ 25kg
1x50 @ 20kg
these sucked
E. Chest Sup row
1x50 @ 10kg
Had nothing left in tank so called it a day.
Brutal workout for me. Definately showed where I’m lacking (grip strength and conditioning)
Should rename this program “Squat rack hog”, another full hour in the rack, don’t think I pissed anyone off today.
Standing Military Press
As many 2 rep sets as possible in 20 minutes
12 x 2 @ 65kg
Squats
As many 2 rep sets as possible in 20 minutes
11 x 2 @ 140kg
Squats felt really good today
Barbell Bent Over Row
As many 2 rep sets as possible in 20 minutes
14x 2 @90kg
These still felt pretty easy, I’ll up the weight to 100kg for the singles next week.
A1. Deadlift Isometric hold.
Had pins set about 60% of the way up
6 sets @ 120kg for a 9-10sec hold pulling as hard as possible.
A2. Power Clean from hang
6 sets of 8 @ 35kg even
B1. Back Squat Isometric Hold
Had pins set about 10 inches below the top
6 sets @ 100kg for a 9-10sec hold pushing as hard as possible. Started at 90kg, upped the weight a bit as I was starting to get the rack to “lift”.
B2. Jump Squats
5 sets of 8 @ 35kg
These still sucked ass.
C1. Bench Press Isometric hold
6 sets @ 72.5kg for a 9-10sec hold pushing as hard as possible.
C2. Speed Bench press
6 sets of 8 @ 35kg. No problem with these.
Things look strong Burnesy, Good to hear that the knee is holding up and the squats are going well.
The only thing that ever really helped grow my bicep was heavy chin-up work. If you keep doing a lot of pull-up work, you will see an increase in arm size.
No excuses for my arms not getting bigger, this program has plenty of heavy arm work.
Today,
Weighted Chins
Max sets of 2 reps in 20 minutes
BW(99kg)+ 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
BW + 15kg x 2
13 sets, thought I’d type them out, looks like heaps more work that way than just 13 x BW+15KG x 2
Deadlift
Max sets of 2 reps in 20 minutes
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
9 sets. Good thing here, spoke to the gym manager re using chalk and got the okay as long as I didn’t make too much mess and had a towel under the bar or cleaned up which i thought ws quite reasonable.
Barbell bench
Max sets of 2 reps in 20 minutes
107.5kg x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
11 sets.
Thats all for today. Looking forward to the weekend and golf tomorrow, assuming I play better than last week anyway. Have a good weekend.
[quote]Burnesy wrote:
13 sets, thought I’d type them out, looks like heaps more work that way than just 13 x BW+15KG x 2
[/quote]
I know what you mean. I’ve been writing out all my Sheiko stuff also, because it looks more impressive than just saying, “worked up to 5 sets/3 reps of 240”. If you put that much effort in, you want to feel good about it.
The arms will be huge after all this work.
Glad to hear about the chalk and the chance to get some golf in.
A1. Partial Supra maximal Bench
2inch lift off and 10sec hold
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
A2. Eccentric Lowering bench
take 5-7 secs to lower then explode up (as much as possible anyway)
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
B. Rack Pull
Probably lifted from 4 inches below top. Held for 5 seconds.
Grip still a problem, will have chalk next week.
1x210kg
1x210kg
1x200kg
1x180kg
1x180kg
1x180kg
Program actually calls for 8 sets but my grip was pretty much gone so I stopped early.
C. Eccentric deadlifts. Pulled from floor then took 7secs to lower.
140kgx1
140kgx1
140kgx1
140kgx1
Again program calls for 8, grip was toast
D1. Partial Pull Ups
BW (99kg) +10kg x 3
BW (99kg) +10kg x 3
D2. Negative weighted chins
aiming for 5 sets of 3 taking 7-10 seconds to lower
BW(99kg)+ 15KG
BW(99kg)+ 15KG
grip was struggling big time during these so didn’t finish the five sets.
E. Bench Press
20kg x 100
F. Leg Press
45kg x100
These were pretty tough
G. Chest Sup row
14kg x 100
Hands still hurting now, not like I didn’t already have callases already either. Oh well hopefully do better next time, apart from my grip issues rest of the workout was great.
Just looking over yesterdays training and am angry I didn’t get through the pull-ups and negative chins. I think next week I’ll do these before the Deadlift variations so that if my grip goes I’ve already gotten the other work in.
As an aside my wife commented out of the blue that my back looked “massive” and “wider” this morning, she normally doesn’t say much in relation to my lifting so I guess that’s a good thing.
I’m liking this program, really looking forward to the next session, weird feeling as today is a rest day as I feel like going and doing something. I might go a for a spin on the rower and bike after work for 30 mins just for the hell of it.
